CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata (alternating) -V hold Flutter kicks -Plank to top of push up transfers Midday Sweatcon Metcon (Time) 150 Kettlebell Swings *every 30 Seconds complete 5 Goblet Squats with kettlebell* then ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) 3x 10/8 calorie bike 1x 3 part down up shuttle Increase intensity each round Midday Rowing Helen (Time) 3x 400m row 21 kettlebell swings 12 ring rows Burpee Box Overs (AMRAP – Reps) 5 minut ... Continue Reading

CrossFit D.E.C.K – CrossFit Dead warm up 3 (No Measure) 3x 10 Good mornings 10 Eagles 10 Jumping jacks Deadlift (20 minutes 3 RM ) Happy 30th Birthday Jessie (Time) In partners 30 Power Cleans 70/45 kg 60 Wallball 9/6 kg 90 cal Row 60 Wallball 30 Po ... Continue Reading

CrossFit D.E.C.K – CrossFit Clean warm up (No Measure) 3 mins Shoulder mobility 3x 10 Pass Through 10 Power clean 10 Front Squat ,: Ab 11 (AMRAP – Reps) 2 rounds 30 v-hold flutter kicks 15 v-ups 30 plank hold taps 15 hollow rocks 30 alternatin ... Continue Reading

CrossFit D.E.C.K – Midday Metcon Warm-up (No Measure) Tabata Bottom to bottom air squats Midday metcon (3 Rounds for reps) 3 rounds of 5 x 1 minute work 10 seconds transition. Min 1: max calorie bike Min 2: max slam balls Min 3: max skips Min 4: max ... Continue Reading